Tag Archives: cardio workout

Improve Your Cardiovascular Endurance and Fitness With This Workout

17 Sep

Here’s a challenging, efficient cardio circuit for you to try.  Basically, it’s a one-mile run consisting of progressively longer distances and rest intervals.  Please note this workout is not meant to be done at a “light jog” pace.  Push yourself to maintain as aggressive a pace as you can manage for each interval.

After an appropriate warmup, do the following:

8 x 50 yards — 15 second active rest interval (keep moving; walk, light jog, etc.) between sprints; 30 second rest interval upon completion of all 8 sprints

4 x 100 yards — 30 second active rest interval between sprints; 60 second rest interval upon completion of all 4 sprints

2 x 200 yards — 60 second active rest interval between sprints; 2 minute rest interval upon completion of both sprints

1 x 400 yards — cool down until breathing normally

You’ll notice I’ve described all the runs as “sprints.”  That may or may not be realistic, depending on your typical cardio routine and fitness level.  You’ll probably be able to maintain a faster pace running the 50 yard intervals than you will running the final, 400 yard distance.  That’s okay, as long as you’re challenging yourself to do your personal best.

Get STRONGER, Get FASTER!

Your thoughts?

Advertisements

Make Waves to Get Stronger

7 May

At our facility, the goal is always the same — improve athletic performance and fitness through the development of strength and conditioning.  But we use a wide variety of tools to help our clients reach (and exceed) their goals.

Heavy ropes are one of the tools we use to improve strength, muscular endurance, and build lean muscle mass.  They work each arm independently, eliminating strength imbalances, and provide a great cardio-metabolic workout in the process.

Heavy ropes are available in a variety of lengths and thicknesses, but a 50-foot, 1 & 1/2-inch-thick rope tends to work best for most people.  You can purchase them from a fitness retailer or website, or make your own.  To anchor it, just loop it around a pole.

Here are some heavy ropes training tips:

  • Don’t just wave the ropes up and down.  Different motions will work different muscles and skills.  Swing the ropes in circles, side-to-side, or diagonally.  Alternate between simultaneous and alternating swings.
  • Use the ropes anytime during your workout.  Heavy ropes can be used for a dynamic warmup, finisher, or an entire workout in and of themselves.
  • Adjust the resistance by moving closer to or farther away from the anchor point.  The amount of slack in the rope determines the load.  Moving toward the anchor point (more slack) increases the intensity.
  • Switch your grip.  Hold the rope underhand, overhand, or double (fold over) the ends.
  • Keep both feet flat on the floor, shoulder width apart; to start, hold the ends of the rope at arm’s length in front of your hips; knees bent, hips down and back, chin up, chest up.

Get STRONGER, Get FASTER!

Your thoughts?

Improve Your Cardiovascular Endurance and Fitness With This Workout

18 Aug

Adrian Peterson, Leon HallHere’s a challenging, efficient cardio circuit for you to try.  Basically, it’s a one-mile run consisting of progressively longer distances and rest intervals.  Please note this workout is not meant to be done at a “light jog” pace.  Push yourself to maintain as aggressive a pace as you can manage for each interval.

After an appropriate warmup, do the following:

8 x 50 yards — 15 second active rest interval (keep moving; walk, light jog, etc.) between sprints; 30 second rest interval upon completion of all 8 sprints

4 x 100 yards — 30 second active rest interval between sprints; 60 second rest interval upon completion of all 4 sprints

2 x 200 yards — 60 second active rest interval between sprints; 2 minute rest interval upon completion of both sprints

1 x 400 yards — cool down until breathing normally

You’ll notice I’ve described all the runs as “sprints.”  That may or may not be realistic, depending on your typical cardio routine and fitness level.  You’ll probably be able to maintain a faster pace running the 50 yard intervals than you will running the final, 400 yard distance.  That’s okay, as long as you’re challenging yourself to do your personal best.

Get STRONGER, Get FASTER!

Your thoughts?

Make Waves to Get Stronger

9 Jul

Battle-ropes[1]At our facility, the goal is always the same — improve athletic performance and fitness through the development of strength and conditioning.  But we use a wide variety of tools to help our clients reach (and exceed) their goals.

Battling ropes are one of the tools we use to improve strength, muscular endurance, and build lean muscle mass.  They work each arm independently, eliminating strength imbalances, and provide a great cardio workout in the process.

Battling ropes are available in a variety of lengths and thicknesses, but a 50-foot, 1 & 1/2-inch-thick rope tends to work best for most people.  You can purchase them from a fitness retailer or website, or make your own.  To anchor it, just loop it around a pole.

Here are some battling ropes training tips:

  • Don’t just wave the ropes up and down.  Different motions will work different muscles and skills.  Swing the ropes in circles, side-to-side, or diagonally.  Alternate between simultaneous and alternating swings.
  • Use the ropes anytime during your workout.  Battling ropes can be used for a dynamic warmup, finisher, or an entire workout in and of themselves.
  • Adjust the resistance by moving closer to or farther away from the anchor point.  The amount of slack in the rope determines the load.  Moving toward the anchor point (more slack) increases the intensity.
  • Switch your grip.  Hold the rope underhand, overhand, or double (fold over) the ends.
  • Keep both feet flat on the floor, shoulder width apart; to start, hold the ends of the rope at arm’s length in front of your hips; knees bent, hips down and back, chin up, chest up.

Get STRONGER, Get FASTER!

Your thoughts?

%d bloggers like this: